TRAIN LIKE JIM #10 (BACK, BICEPS, ABS AND CALVES)
1 WEEK1 DAY14 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This is the back and biceps workout I did the other day.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Pull-Up V·01 | 2 | 10 |
| Chin-Up V·01 | 2 | 10 |
| Inverted Row V·130 | 2 | 10 (using overhand grip) |
| Inverted Row V·130 | 2 | 10 (using underhand grip) |
| Rope Pulldown V·32 | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Hammer Curl V·03 | 3 | 10 |
| Band Standing Crunch V·11 | 3 | 10 |
| Hip Thrust V·03 | 3 | 15 |
| Calf Jumps V·01 | 3 | 10 |
| Hack Squat Calf Raise V·20 | 5 | 15 |
| Seated Calf Raise V·06 | 5 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 42 | 470 REPS |